'Menstrual periods may increase the risk of iron deficiency'

Fluctuations in hormone levels during menstruation can cause water retention in the body and a slowdown in the digestive system.

This period can be easier to manage by reviewing your eating habits. Dietitian Sedef Aksu, a specialist in the Department of Nutrition and Dietetics, stated that blood loss during menstruation can increase the risk of iron deficiency, saying, “Foods like red meat, chicken, fish, and spinach are rich in iron. For women who have experienced iron deficiency in the past, supplementation with a doctor's recommendation may also be beneficial. Magnesium also reduces muscle spasms and cramps. Walnuts, almonds, pumpkin seeds, avocados, and whole grains should definitely be included in your menstrual diet.”

Ways to Reduce Edema and Swelling

Expert Dietitian Sedef Aksu stated that the majority of the sudden weight gain seen during menstruation is not fat but edema, and listed the foods that should be consumed to alleviate this problem as follows:

Potassium-rich foods: Bananas, avocados, spinach, legumes

“Magnesium sources: Dark chocolate, hazelnuts, almonds, pumpkin seeds

Foods containing vitamin B6: Chicken, fish, chickpeas, potatoes

“Natural diuretics: Cucumber, parsley, watermelon, pineapple, asparagus, celery.”

Foods to Avoid During Menstruation

"Due to hormonal fluctuations, the craving for sweet or salty foods may increase during this period," says Specialist Dietitian Sedef Aksu. "Chips and packaged snacks can cause swelling, while sugary foods can trigger sudden blood sugar fluctuations, increasing fatigue and mood swings. Fried foods can also trigger inflammation and worsen cramps. Caffeinated beverages can disrupt sleep patterns and increase anxiety. Instead, it's best to choose herbal teas, foods rich in healthy fats, and fiber."

'WOMEN EXPERIENCE WEIGHT GAIN BEFORE THEIR MENSTRUATION'

Specialist Dietitian Sedef Aksu, noting that many women experience a 2-3 kilogram weight gain before their period, said, “However, this increase is not caused by fat, but by edema. Once bleeding begins, bloating decreases, and the weight quickly returns to normal. While increased appetite and sweet cravings are natural during this period, overindulging can lead to weight gain. Paying attention to daily water intake, brisk walking, and choosing balanced meals will help you navigate this period more healthily. A balanced diet consisting of protein, fiber, and healthy fats regulates blood sugar, boosts energy levels, and helps balance mood. Parsley, cherry stalk, corn silk, and dandelion teas can help reduce edema by having a mild diuretic effect. However, those taking regular medications or suffering from chronic illnesses should consult a doctor before consuming these teas.”